FrictionCrossFit – CrossFit

View Public Whiteboard

Warm-up

x2

1:00/leg Patellar Smash Lax Ball

20 Scap Pull Up

:30 Saddle Stretch

+

2:00/leg KB Dorsiflexion

10 TOE Elevated DB Squat 35/20# on 5# plates

1:00/leg KB Dorsiflexion

5 TOE Elevated DB Squat

Snatch Drill

10 of each skill:

OHS

Snatch Balance

Tall Snatch

3 Pos. Snatch (10 at all 3 positions, make all reps look the same)

Weightlifting

x5

30 Band Lat Pulldown

15 KB Pullover on Bench

10 Barbell Ab Wheel

5 OHS @ 75% take from floor

500m Ski (Time)

Max Effort

***This is a floater, do sometime during the strength to get it done*****